December 30th, 2008 Milan
I have a good tip for new years resolution for you. It’s a tough one!
Be just a little hungry at bedtime everyday.
Here are the benefits:
1. Your body is going to dip into your stores for energy and that’s exactly what you want to happen, because you will lose fat
2. You will sleep better and deeper, which means you will rest better throughout the night
3. Chances are, you’re not going to skip breakfast and gain the metabolism-boosting benefits you’d get from eating a morning meal
If you are very hungry before you go to sleep, it means that you didn’t do a good job of managing your meals throughout the day.
Do this:
- Don’t skip any other meal
- Get enough calories throughout the day
- Give your body what it needs by eating throughout the day
- Have a lot of healthy snacks between meals
Replace your late-night snacking instead with a cup of herbal tea. The warmth of a cup of herbal tea (no sugar added) is comforting, and the liquid helps to give you a feeling of fullness. And if it’s boredom that is driving you to eat, the tea will help keep you busy until the urge to eat passes.
Posted in Fit nutrition | 1 Comment »
December 20th, 2008 Milan
Fact is, that prostate cancer will hit just about every man if he lives long enough. What can men do about it?
There are 3 most effective things in prevention of prostate cancer:
1. Diet low in saturated fat
2. Exercise
Now, it gets interesting:
3. Cooked tomato products
The national institute for health research shows that the risk of developing prostate cancer is as much as 45% lower in men who frequently eat foods that contain cooked tomatoes or tomato paste.
While the key ingredient may be the folate, some believe the cancer fighter comes in the form of lycopene, a substance found in tomato products. Spaghetti sauce is the optimal food for lycopene and tomato sauce contains that as well.
To get the optimum amount of lycopene ( 400 milligrams per week) you’d have to eat 160 raw tomatoes or 16 cooked ones. But you need only 11 tablespoons of spaghetti sauce or even less of tomato sauce or paste. Spaghetti sauce contains little bit of fat too, which is great for good absorption of lycopene.
Posted in Fit nutrition | No Comments »
December 13th, 2008 Milan
If you are beginner, take as much time as you need between sets to avoid feeling dizzy or overly fatigued, especially during the first 3 weeks.
As your muscles develop and you advance, start to keep track of the time spent resting between sets.
Fallow these rules:
1. When exercising at lower intensity, rest about 1. to 2. minutes between sets
2. If you’re more advanced and already lifting heavier workloads, rest longer for 2. to 4. minutes between sets
3. If your goal is to increase muscle endurance – strength, then rest periods should be short: 30 to 60 second
4. When doing circuit training, your rest between exercises is usually kept to a minimum to maximize cardiovascular benefits by keeping your heart rate pumping at an elevated rate
Posted in Strength training | No Comments »
December 6th, 2008 Milan
Circuit training is nice, time efficient way to add some cardio exercise while improving muscle fitness and strength. By blending cardio and strength exercise, you will improve your cardiovascular fitness and strength in the same time.
For this circuit workout you will need 8 lb heavy ball, pair of 5 lb dumbbells for women and 10 Lb dumbbells for men, and resistance band. If dumbbells feel light go for heavier ones if they feel heavy go for lighter.
You can and should use heart rate monitor to monitor your heart rate. Click here to see where should your heart rate be while doing this circuit workout.
Some guidelines before you start:
1. Start your exercise with warm up. Light running or jogging for 5 minutes is a great warm up
2. Do few simple stretches for all body parts
3. Breathe correctly
4. When doing circuit training, your rest between exercises should be kept to a minimum to maximize cardiovascular benefits by keeping your heart rate pumping at an elevated rate
Start!
2 to 7 circles:
1. Platypus walk – 20 side steps right, 20 side steps left
Hold a heavy ball in the front of your head. Squat - keep the heels on the floor, thighs are parallel to the floor. In this low squat position, start doing little steps to the side, 20 steps right and 20 steps left, maintainin low squat position.
2. Seating rows – 20 Repetitions (R)
Sit on the floor. Wrap the resistance band evenly around your feet, so the band is tight and creates big resistance. Start performing the rows.
3. Lunge lateral dumbbell raises – 20R (10R on left leg in the front and 10R on right leg in the front)
Grasp dumbbells, bend your elbows to 90 degrees angle and assume a deep lunge position with your right leg in front, thigh parallel with the floor. Start lifting dumbbells sideways to the position when your upper arms are parallel with the floor, maintaining the lunge position. Do 10 repetitions, than switch your legs, so the left is in front and do another 10R.
4. Square jumps – 20R
Grasp dumbbells, bent your elbows to the right angle, trying to keep your feet together, start jumping to the square (front, right, back, left). Repeat 20 times.
5. Lunge shoulder press – 20R (10 R on left leg in the front and 10 R on right leg in the front)
Grasp dumbbells, bring them up over your shoulders, keeping your upper arms parallel with the floor. Assume a deep lunge position with your right leg in front, right thigh parallel with the floor. Start pressing dumbbells up to the almost fully extended elbow position, maintaining the deep lunge position. Do 10R, than switch your legs so the left one is in front and do another 10R.
6. Jumping jacks lateral dumbbell raises – 25R
Perform classic jumping jacks with dumbbells in your hands. Stand straight, legs together, arms next to your body. Jump – spread legs and arms, bring arms up, when you land arms are parallel to the floor. Jump back. Repeat 25 times.
7. Push ups on ball – 20R (10R right hand, 10R left hand)
Assume push up position. If you are a beginner or can’t perform regular push up, put your knees on the floor. Your hands are under your shoulders little wider than shoulders apart. Put right arm on the ball. Perform 10 push ups. Switch arms – put left arm on the ball and perform another 10 push ups.
8. Abs – arms and legs rises with heavy ball – 25R
Lie on the floor. Grasp ball and extend your arms and legs. Lift you arms with the ball and legs simultaneously, meeting them in the highest position. Repeat 25 times.
Congratulations! You did it. Did You know, that the fastest muscle recovery from intensive workout is in the cold water? So if you are on the nice beach and the tide is not too strong, jump in and swim a little. This is the best think you can do for your hurting body. But don’t become a part of a food chain. Survive!
Posted in Workout plans | 1 Comment »
December 4th, 2008 Milan
This is a hard one for many people. We try to build something quickly and get it totally complete all in one go. If we can’t, we get frustrated and give up. But a great shape, fit body and great health are build brick by brick, a little at a time.
Here is how it works :
- different weight training
- more different weight training
- different circuit training
- different heavy weight training
I am not saying, that you have to do exactly these things, the point is: to achieve a great shape you have to stick with it for a long haul, everyday something, everyday little.
Posted in Motivation | No Comments »
